How to Get Rid of a Tension Headache QUICKLY!

In this video, I'm going to show the easiest and best ways to get rid of a

tension headache instantly. Hey everyone, Dr. Rowe here at SpineCare in St. Joseph,

Michigan. Daily tension, stress, and just plain everyday life can definitely make

it a struggle with headaches. Tension headaches usually start on the side of

the neck and then travel over to the side of the head. If bad enough, they can

even be felt into the eyes. A common cause of headaches and neck pain are the

suboccipital muscles, which are located at the base of the skull,

think where the neck meets the back of the head. These muscles help stabilize

the head on the neck, like a ball on a stick and perform movements like bending

and turning the head. If these muscles become strained from too much forward

leaning, like from using cell phones, computers, sitting at the desk,

driving, etc., they can become painful and tight, leading to tension headaches.

What I'm going to show are three exercises that will help reduce the

strain and tension in these muscles and get rid of neck pain and tension

headaches for instant relief. Let's get started. So with our first tension

headache exercise, it can be done anywhere. You can do it in a chair, you

can do it standing, it doesn't use any equipment. The first part, we're just

going to focus on getting those suboccipital muscles to relax with a

very easy movement. So this is what we're going to do. We're gonna take two fingers

and we're gonna place them on the chin. What we want is a nice neutral position,

so very good upright posture. Keep the chin parallel with the floor. From there,

we're going to press back as far as we're able to go, and you're already

going to start to feel a stretch into the back of the neck. From there, we're

going to take the chin and move it towards the ceiling. We want to bring

the head backwards into extension, and you're really going to start to feel a

stretch on the base of the skull (right there), those suboccipital muscles.

Again, what we're doing is we're taking the chin, we're driving that backwards

until as far as we feel comfortable with, and then we're taking the chin up

towards the ceiling. Hold that for about five to ten seconds, relax, and then repeat

it for about three to five times or until you feel that headache slowly

start to go away. So with the second exercise, we're gonna take it to the next

level by incorporating a self massage into those suboccipital muscles.

How we're going to do this, we're going to take two fingers and make hooks with

them, and then go back to the base of the skull where those suboccipital muscles

are and then with good upright posture, so chin parallel with the floor, drive

your head backwards into your fingers to build some pressure in there, and then

start to just slowly do a circular motion for a good massage. Again, only go

to your comfort level. Don't try to press into it too hard and cause more of a

headache. So with this one I'd like to do it for about five to ten seconds and

then what I'm going to do (while keeping that pressure there) is slowly start to

take the chin up towards the ceiling, very similar to that first exercise, and

just keep massaging in there, and then do that for another ten to fifteen seconds.

Relax, and then just keep repeating the process until you feel that tension

headache slowly start to go away. So for the third exercise, we can do this one

laying down. We're going to use a piece of equipment called a peanut. It looks

like a peanut shaped massage ball, so it has a little bit of spikes on it. I got this

for about five bucks at a local store. So what we're going to do with the peanut

is place them over the suboccipital muscles, and then just slowly bring our

head backwards. Get a very good stretch in there. It should almost feel like your

curve is being put back into the neck. With this one, you can hold for several

minutes. If you have a headache and you just want a very good stretch to help

with pain relief, just lie backwards onto it. It feels really good, and then if you

do feel like you need a little bit more into the suboccipital muscles you can do

this next step. We're going to take our chin and we're going to retract it

towards the chest, so the chin goes towards the chest as far as we're able

to go. With this one, you should definitely have a nice double chin going

if you're doing it correctly. Then from there, we're going to take our arms

and then move them overhead, so just like this.

When you do that exercise, you're gonna start to feel the ball roll a

little bit on those suboccipital muscles, putting a little bit more pressure in

there to help relieve that tension. So again, what I'm doing is just taking the

arms overhead and then just repeating that process until you feel that tension

start to go away. Give it a try.

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